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The digestive tract (a.k.a. the gut) is a complex system that absorbs nutrients and gets rid of waste, and our overall health is affected by its function. We know how important it is to get all of our essential nutrients from food, and this is a big part of what our digestive tract does. But, there is way more to the story than just that.

When the gut is not working properly, symptoms can appear. Yes, typical gut and abdominal symptoms, but also other seemingly unrelated symptoms. Did you know that things like allergies, autoimmunity, and mental health have been linked with gut problems?

Let’s look at one gut problem in particular, and you may have heard about this lately. Leaky gut. This literally involves tiny “leaks” in our gut lining that can allow more than just needed nutrients and water into our bodies. Researchers are looking at this, and opinions vary, but I want to share the latest with you. I also want to give you some helpful strategies to optimize your gut health and overall health.

The gut, part of the digestive system (mainly the intestines), is an alive and very complex “tube” that acts as a gateway deciding what will enter the internal circulation of the body, and what must not get through. It digests and absorbs nutrients and water, and prevents toxins and “bad” microbes from being absorbed. It also transports all the waste onward to be eliminated.

You may think that symptoms of a leaky gut (a.k.a. “intestinal permeability”) are felt in the gut, and you’re right, but only to a point. Many are surprised to learn that several symptoms and health conditions are linked with poor gut health.

Researchers are still figuring out the exact role that leaky gut plays in these conditions. Either way, there is a link, and there are things that you can definitely do to improve your gut health. But first, I think it’s important to look at how the digestive tract is structured, and what can promote it to leak in the first place.

Gut structure – three layers of our gut lining

Our guts have a three-layer lining that helps to allow things we need in, and keep harmful things out. The first (outermost) layer is a barrier that absorbs the nutrients and water we need, and physically prevents undigested compounds, toxins, and bacteria from getting in. This barrier is the area between the internal circulation of our bodies and the outside world (what we eat and drink) and 90% of it’s cells are called “enterocytes.” These enterocytes actively absorb what we need and keep out what we don’t. They also help to create and regulate the other two layers.

Enterocytes are held together with different types of bonds. The one most studied is called a “tight junction.” These tight junctions are made up of several types of protein. When they loosen, it creates tiny holes (or permeations) in this first layer since the cells are not as “tight” as they should be.

The second layer is mucus. This mucus provides physical separation between the outermost layer and the microbes, and food that is inside the centre of the gut. It also contains special proteins that help fight against invaders. This mucus and its special compounds are produced by the enterocytes.

A thick mucus layer provides a better barrier between the one-cell layer of enterocytes and protects them from “bad” bacteria that can enter. Interestingly, animal studies show that mice fed a diet low in fibre had thinner mucus barriers.

The third (innermost) layer is our friendly resident gut microbes. Our guts contain billions of microbes and together, they’re sometimes referred to as a “superorganism.” This layer of gut microbiota has two major functions to help promote a healthy gut lining:

● They crowd out “bad” bacteria by taking up space and eating the “good” food (i.e. fibre and resistant starch, which we’ll get into in a bit).

● They help to regulate the digestion and absorption of nutrients to nourish the first-layer enterocytes. One of the types of compounds they produce are called “short chain fatty acids” (SCFAs). These are considered to be anti-inflammatory and are also used as fuel for the enterocytes.

This is a very condensed version of how gut health affects our overall health, however, when the three layers aren’t working optimally, the tight junctions loosen, leaks occur, allowing undesirable “things” to enter into the body’s circulation.

Leaky gut and our gut microbes

Our friendly gut microbes (the third innermost layer of our gut) include hundreds of types of microbes, and studies suggest that problems with our gut microbes might actually begin the whole process of leaking guts. Based on current research, it is believed that this happens when:

● The third innermost layer of the gut lining, the microbiota, gets out of balance.

● Inflammatory molecules (including zonulin, which we will discuss later) are released, and fewer anti-inflammatory ones like SCFAs are available.

● This inflammation disturbs the tight junctions in first layer of enterocytes, thereby creating tiny leaks, which allow passage of harmful compounds into our bodies.

It starts when there is an “imbalance” of “good” and “bad” gut microbiota, often referred to as dysbiosis. This promotes an inflammatory response because some of the “bad” microbes are pushing out the “good” ones that produce the anti-inflammatory short chain fatty acids. Some of these SCFAs promote the production of the mucus layer (the second layer), and even help to improve the tight junctions in the enterocytes in the first layer.

Another possibility that researchers are looking at is that some of these “bad” bacteria produce a toxin that mimics the protein zonulin. Zonulin is naturally released by our enterocytes when they’re exposed to certain things we eat, like “bad” bacteria on our food, and gliadin (part of the gluten protein found in wheat and other grains).

Interestingly, blood levels of zonulin tend to be higher in people with autoimmune conditions like celiac disease and type 1 diabetes.

All of this increased inflammation then irritates the gut, which can result in loosening of those tight junctions. Based on the research so far, this is the way we think we develop leaky guts. But, how does this relate to autoimmunity?

Leaky gut, allergies, and autoimmunity

Allergies and autoimmunity are directly linked to our immune system and they result when our immune system works a bit too hard; when our immune cells become a little too active.

Allergies occur when our immune system is activated to fight things that are not harmful, like certain foods, pollen, or pet dander. The body thinks they’re dangerous invaders that must be fought, and sends out immune cells that cause inflammation to try and eliminate the allergen.

Autoimmunity, on the other hand, is when our immune system is activated to fight our own cells and tissues. The immune system becomes “intolerant to self.” For example, type 1 diabetes (an autoimmune disease) occurs when our immune system fights the insulin-producing cells in our pancreas. After continued inflammation, enough of these cells die and we eventually need to start monitoring our own blood sugar levels and provide our bodies with external insulin.

Many things can contribute to autoimmunity, and leaky gut may be a bigger factor than we once thought. This is because of the impact of allowing undigested food, bacteria, etc. to enter our bodies and how our immune system tries to fight them. A large part of our immune system is located just on the other side of that first layer of enterocytes.

When our bodies detect things in our internal circulation that don’t belong, our immune system kicks in. This immune response to things that “leaked” into our bodies can cause the release of even more inflammatory compounds, this time inside our bodies and bloodstreams (i.e. on the other side of the first layer of enterocytes). The allergic and inflammatory responses that happen around our guts may affect the gut directly, and once these are absorbed into the bloodstream, they can affect other parts of the body as well.

This is the connection we see between leaky gut, allergies, and autoimmunity. It’s not just the leaky gut, it’s the interactions between what leaks into our bodies and our immune system’s response to them.

Having a healthy gut microbiota plays an important role in how our immune systems mature from when we were infants. Dysbiosis in our gut at an early age can promote changes in our immune response, and increase the risk of developing allergic and autoimmune diseases, as children, and later in life.

It seems that gut dysbiosis and “leaky gut” might be part of the chain of reactions that lead our immune cells to start attacking things they really don’t need to.

Leaky gut and mental health

Stress hormones and moods can result in reduced levels of mood-boosting neurotransmitters in the brain and increase the risk of developing gut disorders, or flare-ups of existing gut disorders. Several studies have found that patients with inflammatory gut conditions experienced worsening symptoms after stressful events. Chronic, or long-term stress and depression are associated with more gut pain, leaky gut, and other inflammatory conditions such as Crohn’s and ulcerative colitis. Stress can affect changes in the microbiota and the lining of the gut, and can further increase the gut inflammation. In animals, studies show that being under stress increases their intestinal permeability and inflammation.

It was once thought that the brain sent direction down to control all parts of our bodies, but we are learning that a lot of the communication between the gut and the brain actually starts in the gut and goes up to the brain. Research shows that in about half of people studied, gut symptoms arose before the mood issues did.

People who have gut disorders have a higher risk of developing anxiety or depression. Sometimes experiencing symptoms like abdominal pain, bloating, and discomfort can affect the quality of life and moods of people who have inflammatory bowel disease.

These links between the gut and mental health are because of the “microbiota-gut-brain axis.” This axis includes many connections between the two, including nerves and hormones.

When the areas of the brain associated with stress are activated, it initiates the stress response. First, it includes the release of stress hormones that go through the whole body. Second, it includes activation of the “fight or flight” (autonomic) part of the body’s nervous system. Both the hormones and autonomic nervous system affect the gut. And these can affect all three layers of the gut lining.

Cortisol, one of the key stress hormones from the adrenal glands, is released into the bloodstream when we’re under stress. Cortisol directly affects the gut by reducing our ability to properly digest food, and instead goes into survival mode. It essentially prepares for “fight or flight” by slowing down digestive functions.

All this being said, what can we do about leaky gut?

When our “good” gut microbes are happy eating their favourite foods they have positive effects on our gut - crowding out the “bad” microbes and producing beneficial anti-inflammatory compounds like SCFAs. An important fact to consider is that the type of microbes that live in our gut is established by the time we’re 3-5 years old, and about 30-40% of it can be influenced by factors such as diet.

According a recent study by Aguayo-Patron, who looked at “Old Fashioned vs. Ultra-Processed-Based Current Diets” and the “possible the implication in the increased susceptibility to type 1 diabetes and celiac disease in childhood”, “Diet is the main factor that influences gut microbiota composition.”

These foods contain higher amounts of fibre and “resistant” starch. Sugars and easily digested starches are broken down and absorbed into the bloodstream as sugar. Resistant starches and fibre, on the other hand, are “resistant” to this process and make it all the way through our intestines to where most of our gut microbes live. These can then become food for our “good” gut microbes and promote their health. Another way whole and minimally processed foods help our gut microbes is because they contain lower amounts of trans and saturated fats, and higher amounts of healthy fats.

2 - Ditch the ultra-processed and fast foods:

ready to heat and eat

pre-packaged foods

convenience foods - grab and go

These foods lack nutrients and tend to be high in calories, fat, sugar, salt, and additives. Foods that have a lot of sugar are easily digested and result in raised blood sugar. These foods also contain very little fibre and resistant starches, have more total fat (including trans and saturated fats), are not very filling, and promote obesity. They also promote inflammation and gut dysbiosis, both of which are factors associated with intestinal imbalance.

3 - Pay attention to potential food intolerances

Some gut symptoms may be related to food intolerances. Certain people may have undiagnosed celiac disease, or be sensitive to proteins in gluten and can benefit from removing it from the diet. There are a lot of gluten-free foods available now, however ultra-processed gluten-free foods are still ultra-processed and should be avoided in favour of fresh and unprocessed foods.

Also, some people are intolerant to certain carbohydrates called FODMAPS (fermentable oligo-, di-, and mono-saccharides and polyols). These are found in stone fruits, some vegetables, legumes, lactose-containing foods, and artificial sweeteners.

4 - Reduce alcohol

Alcohol can stress our friendly gut microbes and can disrupt the function of our three-layered gut lining. It can cause bacterial overgrowth, and at the same time reduce some of the “good” microbes. Additionally, it’s important to know that some “bad” bacteria, including E. coli can produce alcohol, so this may be one of the ways that they contribute to leaky gut.

5 - Consider probiotics

Probiotics are live microorganisms that have a beneficial effect on human health. They are found in fermented foods like kefir, kombucha, miso, kimchi, and fermented vegetables. They are also available as dietary supplements. Yogurt is also fermented, however commercial yogurts are processed and contain very little benefit, Additionally, they are often high in sugar, additives, and other non-gut-friendly foods. Making your own yogurt, kombucha, kimchi and kefir is very easy to do. Here is a link to making yogurt…http://pecanbread.com/f/tanya/yogurthowto.html.

Infections and use of antibiotics, especially during the first months of life, can have a negative effect on our gut microbiota. If you have to take an antibiotic, ask your healthcare professional if you should also take certain probiotics to help reduce the impact on your gut microbiota.

Clinical trials are being done to test whether probiotics may benefit inflammatory gut conditions even without antibiotic use. More research is needed to confirm which amounts of which types of probiotics are the most beneficial for which conditions.

Conclusion

In conclusion, leaky gut, or “intestinal permeability” is linked with many conditions of the gut, the body, and the mind. While research is still figuring out exactly how this happens and what comes first, there are definitely steps you can take today to help optimize your health.

People who eat a healthy, whole foods diet tend to have happier gut microbiota, less inflammation, and a nice strong non-leaky gut lining. If you are considering the addition of supplements to support your gut health, be sure to consult with a knowledgeable healthcare professional.

Those who exercise regularly know the many physical benefits of staying fit. The Mayo Clinic recommends beginning (or maintaining) a fitness routine for numerous health conditions including stroke, metabolic syndrome, diabetes, arthritis, and as part of a healthy weight loss program. Exercise to boost energy and promote better sleep is also suggested.

The benefits of exercise go beyond supporting the physical body, however. It’s not uncommon to feel better about our appearance and ourselves when we exercise regularly, and confidence and self-esteem are often improved. There’s a scientific reason for this. Physical activity stimulates various brain chemicals and may contribute to feeling happier and being more relaxed.

Way back In 1969, a researcher found that physically unfit people were more depressed than “fit” people. This study was the first to look at the links between exercise and mental health. It was groundbreaking at the time and sparked decades of research. We’re learning more and more about the effects physical exercise has on the functions of our brains and our moods.

Regular exercise has been shown to reduce symptoms or slow the progression of stress, depression, anxiety, dementia, Alzheimer’s, Parkinson’s, and autism. A very impressive fact, and there is evidence that, for certain types of depression, regular exercise may be as effective as medication or psychological therapy.

Both strength training and aerobic training have been proven to have positive effects on people with depression. Some researchers say that moderate-intensity aerobic training and high-intensity strength training may be the most effective exercises to provide positive mental and brain health benefits.

Regular exercise helps protect the nervous system and increase metabolism, oxygenation, and blood flow to the brain. Exercise also improves our mood by activating certain areas of the brain, and induces the release of neurotransmitters (and other brain chemicals). MedicineNet.com defines a neurotransmitter as “a chemical that is released from a nerve cell which thereby transmits an impulse from a nerve cell to another nerve, muscle, organ, or other tissue.” So basically, neurotransmitters act as messengers throughout the body.

These chemicals can motivate us to continue to exercise regularly. This helps to stimulate new neurons, and can result in improved neuroplasticity (the ability of the brain to change itself). People who exercise tend to have lower levels of the stress hormone cortisol than sedentary people, and the effects of chronically elevated cortisol levels include (but are not limited to): lowered immunity, hypertension, high blood sugar, carbohydrate cravings, metabolic syndrome and type 2 diabetes, bone loss and reduced libido. All of these chemicals are positive for both brain health and mental health.

Animal studies show that exercise increases the feel-good brain chemicals called “endorphins,” and also affects the production and release of the three key neurotransmitters: serotonin (makes us happy), norepinephrine (supports alertness and stress), and dopamine (enhances motivation and behaviour).

They also show that certain parts of the brain have higher levels of serotonin after exercise, and that frequent exercise increases the amount of serotonin produced and used in the brain. Similarly, exercise increases dopamine levels in different parts of animal brains. If you’ve ever felt that exercise helps with your mood and memory, this may be partly due to the effect it has on dopamine.

While regular exercise can promote mental health, excessive exercise and overtraining, can have adverse effects. Added pressure to perform can be detrimental to mental health. This has been seen among elite athletes.

Regular exercise is a way to help boost our moods and ability to think and remember well. Taking part in physical activity can also help build healthy relationships with family or friends while having fun.

Remember to check with your doctor before starting any new exercise program, especially if you haven't been active for some time, have chronic health problems, such as heart disease, diabetes or arthritis, or if you have any concerns.

Find a physical activity you enjoy, and just do it. The benefits are amazing!

(PANTRY PLANNING)

“If you keep good food in your fridge, you will eat good food.” I love this quote by personal trainer Errick McAdams, and I think it makes perfect sense. If there is only healthy food at home we will eat healthier. This doesn’t mean that there’s no room for a “treat” once in a while, but for the other 80-90% of the time, we will be reaching for something that supports our wellness goals.

I think, as a whole, we have become wiser to the fact that our lifestyle has a direct bearing on our well-being. A constant lack of energy, persistent aches and pains, and chronic digestive complaints, are only a few signs that indicate an imbalance in the body. Although we are all different, and have unique nutritional needs, I believe most of us will agree that when we eat better, we feel better. Yes?

Many of us are making smarter and more informed decisions before filling our grocery carts, however the task of transitioning into healthier eating can be a daunting one. Let’s face it, with all the marketing gimmicks telling us that processed food is nutritious, not to mention the questionable food sources we have to be aware of these days, eating healthy can be challenging. I think the first step is to shop wisely and set ourselves up for success. If there’s little in the way of healthy food in the pantry and kitchen, how can we expect to stay on track?

One of my favorite things to do is a kitchen “make-over.” This is where I go to clients homes and help them organize their kitchen, as well as provide tips and strategies for success with their health targets. We also go to the supermarket together to source out the best options available. We read labels, ask questions (butcher, baker and produce manager), and find alternatives that fall under the guidelines of my recommendations. Did I mention how much I love my job!

For some, however, a gradual approach toward making healthier choices might seem more appealing. By using up what’s in the fridge and pantry first, and then swapping it out for a healthier option on grocery day, the shelves will eventually be restocked with more nutritious foods. Let’s take processed cereal for example. When the box is just about empty, look for a whole food alternative such as oatmeal, millet, or quinoa. If such a drastic step is not in the cards just yet, instead choose a “no-sugar added” cereal with a high fiber content. The same goes for sweetened fruit juice. Replace it with an unsweetened variety, or opt for freshly squeezed juice or flavored water (with sliced cucumbers, lemon or fresh mint). It's easy!

I have created a pantry make-over chart to print out and keep as a handy reference. Over time, these new, healthier foods will become a regular part of your diet. By swapping out the not-so-ideal foods with healthier foods, you’ll slowly but surely “remodel” your kitchen!

While cleaning up some files last week I came across a letter I received almost 20 years ago. “Janice is lazy and just needs to exercise.” What!

This was the final comment of a two-page report submitted to my health insurance company by a specialist after I applied for long-term disability. The letter stated that I had Chronic Fatigue Syndrome (CFS). The Mayo Clinic defines CFS as “a complicated disorder characterized by extreme fatigue that can't be explained by any underlying medical condition. The fatigue may worsen with physical or mental activity, but doesn't improve with rest.” Interestingly, the letter concluded that I was lazy, and all I had to do to improve was exercise.

In an attempt to uncover exactly what was going on with my body, and before my insurance company denied me compensation, various blood tests were ordered. I waited for results; hopeful that an explanation was just around the corner. Nope. Test after test came back "normal" and one day the probing ended. A diagnosis was made. Case closed.

Needless to say, it was like having a door slammed in my face! I was shocked and felt helpless at that time in my life. For weeks I read and re-read this report and I got increasingly angry. I was not going to accept this diagnosis. No way! I was determined to get to the root cause of my complaints.

I was much younger then, but having an interest in health, I knew that there was a connection between nutrition and healing. I understood the importance of a balanced diet and I also took notice of the direct relationship between eating well and feeling well. Additionally, the courses I had taken in nursing school provided me with a broader view of how the body worked, and what it needed to perform at an optimal level. Knowing all this, I felt I had some control over my situation. In other words, I had hope.

I did indeed have chronic fatigue syndrome. Let me rephrase that. I was infact, chronically fatigued. Fatigue, which prevented me from doing my job properly. Drained of energy and muscle aches so bad that, even after a good nights sleep, I was unable to climb set of stairs without stopping half way to catch my breath and to wait for the pain in my legs to subside before continuing. So tired that on the days that I could muster up enough energy to take my dogs out for a walk, I would drive to the nearest park and sit down on a bench while they ran loose.

I chose not to accept that I wouldn’t be able to work anymore, and that I would have to live the rest of my life this way. It isn’t normal to feel extreme exhaustion day in day out, month after month. Exhaustion that sleep did not relieve; pain that stopped me from moving; and a lack of energy that regular exercise (the little I could manage) did not improve. I chose not to live on pain medications and accept this as the new normal. I chose to get my life back!

Finally, I found an alternative health practitioner who listened to my complaints. Further testing revealed the root cause of my complaints and a recovery plan was in sight. As you can imagine, I was ecstatic!

I’m grateful for this letter, however, as it prompted me to be proactive about my health. I’m sharing my experience to reach others who might be struggling to find answers and getting nowhere. Don’t give up. Find a way to get to the root cause of the problem and get your life back.

My journey back to health didn’t happen over night, nor was it easy. I was criticised, ridiculed, and received countless eye-rolls for the choices I was making. I paid no attention to criticism, however; this was my life, and my health was my top priority! As I embarked on this challenge I came to the realization that, for the most part, the body has the amazing ability to heal itself. Yes, it was tough. Yes, I had to change my relationship with food. And hell yes, it was absolutely worth it!

Reasons for avoiding gluten vary from person. Some choose to limit their intake, while those with Celiac disease cannot tolerate even the tiniest amount. Health benefits of avoiding or eating less gluten, as reported by some clients, include enhanced digestion, increased energy, less joint pain, improved concentration and mental focus, and clearer skin. What ever the reason for avoidance, the demand for gluten-free products continues to grow. Statistics show that in 2014, the global market for gluten-free foods was worth around 4.21 billion U.S. dollars, and the projection for 2020 is 7.59 billion!

I’m not a fan of ready-made gluten-free alternatives, however. I prefer to make my own, and here’s why. Mass-produced GF products are often lower in fiber and higher in carbohydrates than their gluten-containing counterparts. Additionally, they most always contain some form of added sweetener such as high-fructose corn syrup (HFCS), malt barley, rice syrup, glucose, dextrose, maltodextrin, to name a few. For interest sake, high-fructose corn syrup has been associated with obesity, diabetes, and heart disease in both adults and children.

Big food companies have gotten wise to the unhealthy reputation high-fructose corn syrup has developed, and some are still using it, but under an alias. Variations to look for include natural corn syrup, isolated fructose, maize syrup, glucose/fructose syrup, and tapioca syrup. Not only do these types of sweeteners contribute to disease, the danger here is that consuming foods that contain them as one of the top ingredients can lead to overeating. That is, they interfere with the hormone that tells our brain that we are full, and before we know it, we’ve eaten too much!

Many gluten-free products are made with unhealthy trans fats. Like HFCS, trans fats have been shown to increase the risk for many chronic diseases, such as heart disease, stroke and type 2 diabetes. Not unlike other packed and processed foods, gluten-free products generally contain chemicals to further enhance taste and extend shelf life.

I’m always on the hunt for healthy gluten-free recipes, for myself, and to share with my clients. Although my eating style has changed over the years, some days I crave a sandwich or a cracker, or a reasonable facsimile. Like me, those who have reduced their gluten intake, or given it up all together, are usually thrilled when they find a healthy and tasty alternative.

Thankfully, through trial and error, I have discovered how to make my own healthy gluten-free flat breads, crackers, crepes and wraps. I must say, I find very them all very satisfying. My go-to crepe/wrap is one such example.

Excited to try a new gluten-free pizza crust recipe, I was disappointed, as my first attempt was a bit of a flop. The crust was heavy and doughy in the middle, and because I refused to use the oodles of oil the recipe called for, it stuck to the pan. Liking the idea that garbanzo bean flour was gluten-free and the organic variety was readily available, I didn’t give up. I simply added more liquid, and came up with my own version of Socca crepes. Besides the flour, the only other ingredients are water, choice of seasonings, and a little coconut oil. I have also had success with adding an egg to the batter, making the crepes a bit more substantial for mini pizzas or “pita” chips. These crepes are perfect for any sandwich filling, as well as tacos, and even desserts. If time is a concern, and it is for most people these days, they can be made ahead and kept refrigerated for a few days or frozen between sheets of waxed or parchment paper.

Diets are as individual as people, and whether a person chooses to eat gluten, be gluten-free, or to be somewhere in between, I suggest eating whole foods, and keeping an intake of processed foods to a minimum.

I invite you to try my Socca Crepe recipe (and other recipes) posted on my Gallery page. Also, if you're interested in more healthy recipes as well as healthy meal ideas, please join my FaceBook group @ https://www.facebook.com/groups/janiceinspiringchange/.

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What’s left to eat? (A day in the life of a low-carb, dairy-free, meat-free, virtually sugar-free, nearly 100% gluten-free, woman.)

After reading the headline, you could be saying to yourself “the answer is nothing!” Yes, my diet has changed drastically! Thank goodness, as it frightens me to imagine what state of health I would be in if it hadn’t. Today, I’m striving to eat as clean as possible. I have come a long way and there is still room for improvement. I continue to tweak my choices as I learn more about food, how it’s grown, and the journey it takes before it reaches my table.

I’m in no way implying that everyone eat like me, as everyone's nutritional requirements are as unique as they are. I am, however, often asked what I eat, so I though I would share what an average day looks like without dairy, meat, sugar, and gluten. At least for me.

Upon rising, I generally have 1-2 large glasses of warm water. Waiting about 20-30 minutes before eating or drinking anything else supports digestive health, and I've developed a routine until it's time to have coffee and breakfast. I grind enough organic coffee beans to make a cup and some days I'll have a second one later in the morning. I do what I can to reduce my toxic load and regular coffee contains an incredible amount of chemicals. I’ve tried drinking coffee black, and hats off to those who have been successful in doing so! I held on to my love of adding 10% creamer (known as "blend" where I come from) for years, which I argued was THE only way to drink it. Today, unsweetened rice milk is my “blend” of choice.

Those who follow my Instagram and FaceBook posts already know that I have a delicious high-fiber breakfast. Well, at least I think it’s delicious! Day to day, flax, chia and pumpkin seeds are in the bowl, but I sometimes add walnuts, sunflower seeds, etc. The healthy fats in pre-ground nuts and seeds are often rancid by the time they are purchased (especially if they haven’t been refrigerated), so I buy mine raw and whole, store them in the fridge, and grind as needed. It really does take only a few seconds for this step. My breakfast can easily be turned into a smoothie; however, my digestive system has let me know that it prefers for me to chew my nuts and seeds, so I grind the flax seeds and toss the pumpkin and chia seeds in whole. I love the taste of cinnamon, but I add it more for its many health benefits. My breakfast is eaten just as you would a bowl of cereal, and I use unsweetened rice milk or homemade oat milk. Being nutrient dense, such a meal sustains me all morning.

Lunch generally consists of a large salad with a lot of greens. And I mean a lot! Protein choices vary from fish, seafood, and eggs, to plant-based, such as nuts and seeds. Other toppings include carrots, cucumbers, fresh cilantro/parsely, onions, etc, depending on what I have on hand. Dressing options include a combination of any of the following: dried herbs, garlic, apple cider vinegar, mustard, cumin, coriander, turmeric, masala blends, etc. Lately, I’ve developed a liking for mild hot sauce (what an oxymoron!). I check labels carefully and avoid anything with sugar and other chemical additives. I blend my seasonings together with mashed avocado. I very rarely add oil; there’s just no need. I sometimes turn my salad into wraps using Asian rice paper.

If lunch was early and hunger strikes in the late afternoon, I’ll have a few raw carrots or a handful of nuts. Otherwise, I generally don’t eat between meals.

Dinners vary depending on the time of year, what’s available locally, and who else is at the table. My meals are basic, easy to prepare and made with simple ingredients. My repertoire includes roasted vegetables (cauliflower, sweet potatoes, cabbage, parsnips, kohlrabi), veggie stir-fries (onions, mushroom, broccoli, fresh garlic, grated ginger) with a healthy homemade sauce, coconut curry stew (with or without prawns), re-fried bean tacos with homemade gluten-free wraps or flat bread, and salt cod sweet potato fish cakes. One of my favorite meals, especially if company’s coming, is a tapas-style dinner. It’s a smorgasbord for the senses. So many colors, flavours, and textures!

As for desert, if I’m still a bit hungry, I’ll have a second helping of dinner. I don't like how my body functions when I eat sugar, so I cut it out of my diet a few years ago. No more cakes, cookies or candies for this gal. It’s a fair trade for improved sleep and tons of energy, to name only a few of the positive outcomes I have noticed since dropping it. Plain New York-style cheesecake is my all time favorite, and I can honestly say that I have already eaten enough of it for two life times, so I’m good!

I thoroughly enjoy food preparation, but even with my dietary restrictions, I still love the experience of dining out. Moods and conversations change when we step out of our own kitchens. There’s just something special about it. Whether it's an upscale dining room or the little place around the corner where orders are taken at the counter, eating away from home is a chance to experience new flavours, and learn new ways to combine or prepare food. For the most part, servers are knowledgeable with the menu and are quite accommodating with dietary requests. It’s become almost expected for patrons to ask for baked instead of fried, salad instead of potato, or to please hold the sauce. Being a realist however, on the rare occasion I'll indulge and enjoy a French fry, or two, with mayo and mustard on the side.

I think that there’s plenty left to eat on a low-carb, dairy-free, meat-free, virtually sugar-free, nearly 100% gluten-free, diet.

One of the biggest struggles that most people face today is a hectic schedule. We’re so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing foods when we’re on the go, go, go all the time. These less-than-ideal food choices put us on the vicious cycle of experiencing low energy, weight gain, and potential health problems.

What if I told you it didn’t have to be this way? You don’t have to be guided your schedule and resort to fast food or processed foods on a regular basis. It is possible to healthy, even with a jam-packed schedule. It just requires a little pre-planning to ensure success. When you start fueling your body with healthier choices, you’ll probably notice increased energy, improved concentration, and better mood. Who doesn’t want that? You might also find that you don’t have that 3 PM slump or require an afternoon caffeine boost. These are a few benefits many of my clients experience, and they’re always pleasantly surprised.

There are plenty of circumstances that will take you away from home and make it more challenging to eat well. Taking the time to plan ahead will allow you to relax knowing that you won’t be derailing your healthy living efforts by consuming empty calories that only make you hungry again a short time later. With the goal of healthier eating in mind, let’s consider situations we often find ourselves in, and how we can make better choices.

Time Saver Tips:

A busy day doesn’t mean you have to forgo a healthy dinner. With a little forethought, you can have a home-cooked meal ready when you walk in the door. There are countless nutrient-dense crock-pot meal ideas available online, so why not try a few out. When you prep everything the night before (if time doesn’t allow in the morning), you can come home to a delicious meal that is ready to serve. When you do have time to cook, make the most of your minutes by batch cooking and planning for leftovers. Simply double your favorite recipe(s) and freeze in meal-size portions. When you know you’ll be pressed for time, make an extra large dinner and refrigerate the leftovers for lunch or dinner the next day. In doing so, you’ll have saved time later in the week.

Daily Errands and/or Kid’s Activities:

Most of us spend several hours in our vehicles every week running errands, stuck in traffic or shuttling kids back and forth between activities. If we don’t plan ahead, it is easy to fall into the trap of circling through the closest drive through when hunger strikes. Don’t wait until the point that you’re famished to make good food choices, as this will almost always lead to bad decisions. Instead, plan ahead. Pack easy to carry healthy snacks (listed below) and keep them in your purse, gym bag, or vehicle. This way you always have healthy choices right at your fingertips.

Road Trips:

Just because you’re on the road for a few days doesn’t mean you have to take a total hiatus from your health goals. You can still eat well by packing nutritious foods to enjoy en route. If you’re planning on stopping at rest areas along the way, prepare a cooler for a satisfying picnic lunch to eat before you head back out on the next leg of your trip.

Airports and Airplanes:

Even though you can’t board the plane with liquids in your carry-on bag, there are still plenty of options for what you can bring. Whole food snack bars, nuts, seeds, or pieces of fruit are permitted in your personal items bag. With a little creative planning, you can stay on track, and save yourself a bundle of money you would have otherwise spent on pricey, high calorie, and often unhealthy airport food and snacks.

Foods That Are Easy to Pack:

The following items are easy to prepare, and convenient to take on the go. Remember to keep any perishable foods in a cooler or use an ice pack.

Carrot and cucumber sticks with hummus or other healthy dip

Sliced apples with nut/seed butter

Fruit such as orange sections, grapes, or sliced pears

Smoothie

Trail mix or nutritious energy bars (preferably homemade)

Pumpkin seeds, walnuts, or almonds

Sandwiches or wraps

Cooked chicken or hard boiled eggs

In conclusion, it takes very little extra effort to make healthy eating strategies work, and even with a busy schedule, you can still make sure that you’re staying on track. With a bit of planning, you can enjoy nutritious meals that support your lifestyle and your health goals.

This is Janice, inspiring change

PS. Click HERE to join my FaceBook group and receive your FREE "The busy people's guide to healthy eating on the go."

Vitamin D is an essential fat-soluble vitamin. It’s sometimes called the “sunshine vitamin” because our skin makes it when exposed to the sun. It’s also one of the most common nutrient deficiencies. Studies show that between 30-80% of people simply don’t get enough vitamin D.

Understanding Vitamin D

Vitamin D (calciferol) isn’t “active” in our bodies. To do it’s job, it first needs to be converted into the active form. This is a two-step process. First the liver converts it into 25(OH)D (calcidiol), then, that is converted into 1,25(OH)D (calcitriol) in the kidneys. It’s this third (calcitriol) form that’s active in the body. Vitamin D acts like a hormone, which means it’s produced in one part of the body (e.g. the skin), and travels through to act on another part (e.g. the bones). Because vitamin D is fat-soluble, when you have more than enough, it gets stored in the liver, and isn’t flushed out in the urine like excesses of many other vitamins are.

Vitamin D deficiency happens when someone has less than 30 nmol/L of 25(OH)D in the blood. The ideal range is from 50-125 nmol/L (20 ng/L). Less than 30 nmol/L is considered deficient and more than 125 is considered high.

Vitamin D deficiency can happen when, over time, people are not getting enough safe sun exposure, or are not eating enough foods containing vitamin D. It can also happen if the vitamin D is not being absorbed very well, or if the kidneys have trouble with the conversion of the “previtamin” D into the active form.

Those who are more likely to be deficient in vitamin D include:

Older adults

People with limited sun exposure (including athletes who train indoors)

To get enough vitamin D from the sun, a general rule is to get about 5–30 minutes of sun between 10:00 a.m. & 3:00 p.m. at least twice a week to the face, arms, legs, or back without sunscreen. To get vitamin D from foods and supplements the Institute of Medicine (IOM) has identified a “Recommended Dietary Allowance” (RDA) of:

10 mcg (400 IU) per day for infants under the age of one

15 mcg (600 IU) per day for everyone aged 1-70 years old, including pregnant and lactating women

20 mcg (800 IU) per day for everyone over the age of 70

Vitamin D has many functions in the body but it’s mostly known for its ability to help build strong bones. Vitamin D is also important for a healthy immune system, digestive system, heart and mental health, blood sugar regulation, fertility, and resistance to cancer.

Vitamin D for bones

Vitamin D helps the body absorb calcium more efficiently and the mineral calcium is one of the major players to “mineralize” and strengthen our bones. Vitamin D works to ensure optimal levels of calcium in the blood. When it comes to calcium, the body always prioritizes the blood over the bones because the blood transports calcium around the body for critical functions. This is why it’s more important to maintain the calcium levels in the blood over levels in the bones.

When there is enough calcium in the blood, any excess is stored in the bones. This is when the bones are mineralized and strengthened. When there isn’t enough calcium in the blood two things happen to raise this level. First, vitamin D stored in the liver is activated to help absorb more calcium from food. Second, the body removes calcium stored in the bones to raise levels in the blood. When we don’t get enough vitamin D (and calcium) regularly, bones can become weak and brittle. In children, severe vitamin D deficiency can cause rickets, and in adults it can cause osteomalacia. With less severe vitamin D (and/or calcium) “insufficiency” (as opposed to a more severe “deficiency”), osteoporosis can develop over the long term. Having enough 25(OH)D in the blood is associated with higher bone density. Studies show that supplementing with vitamin D may reduce the risk of falls and bone fractures.

Vitamin D, the immune system, and inflammation

Vitamin D seems to have “anti-inflammatory” and “antioxidant” properties and studies have shown a link between low levels of vitamin D and immune-related conditions like atopic dermatitis and rheumatoid arthritis. Some studies in people with immune conditions (e.g. cystic fibrosis, multiple sclerosis, & obesity), show that supplementing with vitamin D reduces some inflammatory markers in the blood. Additionally, some researchers think vitamin D, due to its effects on the immune system, may also help with serious food allergies. A few small studies have shown that children with low vitamin D levels have an increased risk for food allergies.

Vitamin D and digestive diseases

Since vitamin D is fat-soluble, it’s absorbed along with fat in the diet, therefore, people who don’t eat or absorb enough fat are at risk of lower vitamin D levels. This can include people with many digestive issues such as celiac disease, inflammatory bowel diseases (IBD) like Crohn’s and colitis, as well as people who have had gastric bypass surgery.

Also, a healthy vitamin D status seems to go hand-in-hand with a healthy gut. A link has been established between sub-optimal vitamin D, gut microbiome status, gut inflammation, and diseases of the gut like IBD and colon cancer.

Vitamin D and cancer

Higher levels of vitamin D are associated with lower risk for colon, prostate, and breast cancers. Laboratory analysis shows that cancer cells don’t seem to do as well when exposed to higher levels of vitamin D. They don’t divide or invade other tissues as well, and, they seem to die easier.

Vitamin D for mental and brain health

Cells in key areas of the brain have “receptors” for vitamin D. Vitamin D also has a role in circadian rhythms and sleep, affects growth of nerve cells, and impacts the developing brain. There is growing evidence of the links between low blood levels of 25(OH)D and symptoms of depression, and some studies also show a link between low vitamin D levels and increased risk of Alzheimer’s and Parkinson’s diseases.

Forms and sources of vitamin D

Vitamin D comes in two different forms: D2 and D3. Vitamin D2 (ergocalciferol) is the plant-based form, and vitamin D3 (cholecalciferol) is from animals. The plant-based D2 form is manufactured by exposing yeast to UV radiation. The animal-based D3 form is made from lanolin.

Sun exposure, foods, and supplements are the three main sources of vitamin D. Our skin contains “pre” vitamin D. When exposed to UV rays from the sun, this “previtamin” is converted into vitamin D (calciferol). It’s a known fact that vitamin D levels decline in people throughout the winter. The problem with sun exposure is that too much UV radiation can contribute not only to skin cancer, but also to dryness and other cosmetic changes in the skin over time.

Vitamin D is not naturally found in very many foods and the best sources include fatty fish and fish liver oils. It is also found in beef liver, some cheeses, and egg yolks. Because these are animal sources, they are in the D3 form. Some is even already converted into 25(OH)D which is thought to be 5 times more potent than the regular D3 form. Naturally occurring plant sources of vitamin D2 are limited to some mushrooms that have been exposed to the sun. Because it’s naturally found in so few foods, it is common for certain foods to be fortified with vitamin D. Vitamin D is a fat-soluble vitamin, therefore its absorption is improved when taken at the same time as a fat-containing meal.

The blood levels of calcium can get too high when supplementing with too much vitamin D. This can lead to “calcification” which can damage blood vessels, the heart, and kidneys. This risk is generally when taking supplements and not so much from sun exposure or food intake. Always check with your health care professional and/or pharmacist if you’re taking medications, as vitamin D supplements can interact with certain drugs.

In conclusion, vitamin D is necessary for its’ many health-promoting roles in the body including bone health. It is also associated with a healthy immune system, digestive system, heart and mental health, blood sugar regulation, fertility, and resistance to cancer.Research shows that 30-80% of people simply don’t get enough vitamin D. We can get vitamin D from sun exposure, some foods, and supplements.

We have all heard it. Eat better, feel better. But what’s the connection between what we eat and how we feel?

Evidence for a link between what we eat and how we feel is fairly new. The first studies to be published on this were as recent as 2009. This new area is called “nutritional psychiatry.” The relationships between foods and mental health are complex, and we’re just starting to understand them.

What foods are associated with worse moods? These not-so-healthy dietary patterns include higher intakes of:

● Saturated fat and processed meats

● Refined sugars and starches

● Fried and processed foods

People who eat this way tend to report more mental health symptoms than those who eat a more health-promoting diet. Several recent studies consider poor eating habits to be a risk factor for some mental health issues.

There is much talk today about inflammation and not surprisingly, these not-so-healthy foods are also linked with higher inflammatory markers. Several studies show that improving the diet can reduce levels inflammation and some studies show that the higher the “inflammatory factor” of the diet, the higher the risk for mental health issues.

One dietary pattern that’s been studied a lot is the Mediterranean diet. This diet includes a lot of vegetables, fruit, whole grains, legumes, fish, and olive oil. It also contains a lot of nutrients and fibre. Eating a Mediterranean-style diet is associated with lower levels of inflammatory markers and a reduced risk of mental health issues.

This complex association between food and mental health can go both ways. Mental health symptoms can also influence appetite and food choices, and it’s likely that other factors such as obesity, exercise, and use of alcohol and tobacco are probably involved as well.

We don’t know exactly how these eating patterns affect mental health - inflammation is definitely one possibility. Nutrition can impact how our immune system functions, and this can affect levels of inflammation, and mental health issues. It could also be through the effects of the nutrients themselves, and even directly through the digestive system (microbiota-gut-brain axis).

A recent clinical study, the SMILES trial, found that when people start eating a healthier diet, they can actually reduce some of their mental health symptoms. What makes the results from the SMILES trial strong is that it was an actual experiment. It didn’t just ask people what they ate, measured their inflammatory markers, and what their symptoms were. It was “interventional” - people agreed to actually change the way they ate.

The researchers say “...this is the first randomized control trial to explicitly seek to answer the question: If I improve my diet, will my mental health improve?”

The SMILES trial recruited 67 people with depression and poor dietary quality for a 12-week trial. These were people who reported a high intake of sweets, processed meats, and salty snacks; and a low intake of vegetables, fruits, lean protein, and dietary fibre.

3. Drink no more than 2 glasses of wine per day (with meals, preferably red wine).

This group was also given seven professional nutritional counselling sessions.

The other group was given social support. They were “befriended” and discussed sports or news, or played cards or board games. There was no nutritional support, nor any dietary recommendations offered.

The researchers found that in 12-weeks the people who improved their diet actually also improved some mental health symptoms! They said “We report significant reductions in depression symptoms as a result of this intervention…the results of this trial suggest that improving one’s diet according to current recommendations targeting depression may be a useful and accessible strategy for addressing depression in both the general population and in clinical settings.”

Although this was a small trial, the results are not surprising, as the body requires essential nutrients to function at its best. In time, no doubt, similar larger trials will continue to support these results. In the meantime, eating a more health-promoting diet is helpful for so many conditions, not just mental health conditions.

By now you might be asking if there is something special in these foods that may help with moods? Indeed there is. Essential nutrients. We know the brain needs enough of all essential nutrients in order to function properly, and insufficient levels are linked with stress and a compromised immune system. Eating nutrient-dense foods is the best way to get complete nutrition.

Here are a few key nutrients to support better moods.

B-vitamins such as B6, B9 (folic acid), and B12

People who tend to be low in B-vitamins are more likely to have mental health issues. Higher intakes of vitamin B6 (pyridoxine) and B12 (cobalamin) may reduce risk. With folic acid in particular, the connection may be due to its different forms. Folic acid is the inactive form of vitamin B9 and our bodies naturally converted it into the active form. Once folic acid has been activated, it goes to the brain and is used to make key neurotransmitters that keep our brain functioning efficiently. An ideal way to take in enough B9 is to consume folate-rich foods such as avocado, beetroot, spinach, asparagus, and Brussels sprouts.

Vitamin D

One of the well-known roles of vitamin D is to help absorb calcium for strong bones, but it has a number of other roles. It plays a part in circadian rhythms and sleep, and influences the growth of nerve cells in the developing brain. There is growing evidence that people who tend to be low in vitamin D also tend to have more mental health symptoms, and some studies show that vitamin D supplementation can improve mood and reduce mental health symptoms. Vitamin D is the most commonly deficient nutrient in Western countries. It’s known as the “sunshine vitamin” because our skin makes it when exposed to sunlight. It is also found in a few foods such as salmon, sardines, mackerel, cod liver oil, mushrooms, and egg yolks.

Minerals (Calcium & Selenium)

Low intake of calcium is associated with mental health symptoms, while high intake is associated with lower rates of mental health symptoms. Food sources of calcium include broccoli, kale, okra, sardines and salmon (with bones), and raw almonds and sesame seeds.

Depression has been associated with low blood levels of the essential mineral selenium. Low intake of selenium is also associated with an increased risk for depression. Selenium is present in Brazil nuts, eggs, halibut, sardines, and spinach.

Omega-3s

Omega-3 oils are healthy fats found in many foods such as seafood, nuts, legumes, and leafy greens. They have been shown to reduce inflammation. Some (but not all) studies suggest that the omega-3 fats, specifically those found in fish and fish oil, have mental health benefits.

In conclusion, evidence is showing that what we eat has a direct bearing on how we feel. By following a healthy diet and modifying our lifestyle choices, we can improve our overall health.

If you're generally healthy and eat a wide variety of whole foods, you likely don't need supplements. However, supplements might be appropriate in some situations and each individual has different requirements based on their current health condition. In my opinion, it is best to follow the recommendations of a health practitioner.

We all know the vast array of supplements on the market. It seems that new ones are launched every day and there is more and more marketing lingo that promises to save your health. However, you are a savvy health-conscious consumer and you want to make sure you're making wise choices with your health (and money). Here are eight expert tips for you when choosing supplements:

Tip #1: If you’re in a country that licenses or pre-approves supplements (like I am in Canada), then make sure you’re getting the real thing, and not some illegally imported bootleg of a product. This is your health, and it’s important enough to make sure you’re getting a product that at least meets the minimum requirements in your country. There are always recalls and safety alerts issued for contaminated supplements, or products that don’t even contain what they say they do. This health authority approval is not a perfect gauge of quality, but it does have some benefits worth considering. In Canada, you would check its approval by making sure it has an 8-digit “NPN” number on the front label. This number means that the company meets the required standards. If you’re not in a country that pre-approves supplements, make sure what you buy meets the regulations of your country. If you have to look up the company or product online or call them, please do it – don’t be afraid to ask questions before you use any health products.

Tip #2: Read (and heed) the warnings, cautions, and contraindications. You don't want a reaction, so check the label for things like:

· Consult a healthcare practitioner if you're pregnant or breastfeeding, or

· If you have medical conditions (e.g. high blood pressure, auto-immune disease, ulcers, etc.), or

· If you are taking certain medications (e.g. like blood thinners or immune suppressants, etc.) or

· If you are taking other supplements, or

· If you shouldn't take it for more than a certain length of time (e.g. 6 or 8 weeks).

Tip #3: Look at the medicinal and non-medicinal ingredients for things you might be allergic to, or have reacted to in the past. Just as you would do this with foods, do this with supplements. Manufacturers may make changes to ingredients from time to time. Any credible supplement company will list every active ingredient, as well as the inactive ingredients. The print may be small, but worthwhile. If this information is not stated, inquire by phone or email. Most reputable companies have a toll-free number on the bottle, or at the very least, their website address.

Tip #4: Read the labelled “Indications” or “Uses” (a.k.a. How can this product help me?). What is the company claiming that their product can help you with? Beware of people who tell you that this product can help you beyond what’s on the label. Ask for scientific studies, or look it up on credible websites that don’t make money from selling supplements (such as Examine, or the NIH Office of Dietary Supplements).

Tip #5: What “dose forms” can you get (i.e. tablets, capsules, powder, liquid, etc.)? This is because tablets and caplets are not very easy to absorb because they’re compacted into a hard rock-like form that sometimes doesn't break down in your digestive system. Powders and liquids are easier to swallow and to absorb, but they can expire quicker because every time you open the bottle, you’re exposing all of the contents to the oxygen, and moisture in the air. Capsules (my preferred form) are powders placed into tiny dissolvable vegan or gelatin capsules. They’re not compressed, so they're more easily absorbed (they're still loose powder), and the capsule itself provides an extra layer of protection from oxidation and contamination from the air. The front label should mention this, along with how many are in each bottle.

Tip #6: How much/many do you need for a recommended dose? This is important to keep in mind because you may not want to take several capsules per day in order to get the recommended dose. This helps you see how much you need to take, as well as the real cost per serving/dose. Read carefully. Is the label information based on one capsule, two, or six? The amounts of each nutrient listed on the label may be based on each dose, or the entire daily dose. For example, if a label recommends you take 2 capsules per day, the active ingredient amounts listed may be the total amount in those 2 capsules, unless it says "per 1 capsule".

Tip #7: Check the storage requirements and expiry date. These two go hand-in-hand because the expiry date is based on how that supplement degrades over time at certain temperatures, humidity, and light exposure. If the bottle says that it should be refrigerated, make sure it’s in the fridge at the store, or refrigerated during shipping. If it says to refrigerate after opening, then make sure once that seal is broken, you keep it in your fridge. If it says to keep out of sunlight, make sure the store/shipping company is doing that, and that you do that too. This is sometimes why supplements are in dark or opaque bottles – to prevent sunlight from degrading the product before the expiry date. And, of course, I wouldn't recommend taking supplements past their expiry date. After this date, the manufacturer does not guarantee the quality or dose of the product.

Tip #8: If you’re trying a new supplement for the first time, start slow. It’s important to keep an eye out for both positive and negative reactions, and act accordingly. You don’t have to dive right into a full dose on the first day. Try starting with half-doses, or take one every other day for the first week or two before ramping up to the recommended dose.

I hope these eight tips help you choose supplements wisely!This is Janice, Inspiring Change

You're getting healthier! That’s fantastic news! Would you agree that more and more of the people you know are also getting serious about their health? The interest in healthy living is on the rise and it’s wonderful to see! It’s likely that you’ve recently been part of a conversation about better eating habits or exercising, as these topics seem to be popping up in places like staff rooms, checkout lines at the supermarket, and social engagements, etc.

Clients, friends, family and new acquaintances alike, are sharing their healthy habits with me. I love hearing someone say that they’ve recently started walking to work, tried a yoga class (and liked it), joined a gym, or have increased their intake of vegetables; and when they do, they usually add that they are feeling better. A longtime friend, who recently started circuit training, told me that she felt more energetic after only two classes. Wow! It doesn’t take very long to reap the benefits of exercise and healthier food choices.

A gift that motivates us to keep going can lead to a higher success rate in achieving our goals. Healthy actions eventually develop into daily habits and new routines become part of everyday life. Research has proven that health-conscious parents raise healthier children. Those children will one day become adults with the power to shape the lives of their offspring. One small change may seem trivial, however, over time, little steps can lead to healthier families, and eventually to stronger and happier communities.

A great gift would be a voucher for a wellness consultation from Janice Inspiring Change, and why not give yourself one too! Below are some other healthy gift ideas:

· Gym membership

· Yoga punch pass

· Running shoes/hiking boots

· Massage

· Cross-country skis

· Smoothie maker

· Athletic socks

· Tea infuser

· Healthy gift basket

· Workout gear/gym bag

· BPA-free or stainless steel water bottle

· Juicer

· Spirilizer

· Health food store gift certificate

· Organic seeds for next years garden

· Natural body products

· Cooking lessons/healthy cook book

· Tennis lessons

· Skating pass

The holiday season is the perfect time to encourage the health-conscious people in your life by giving them a gift of health.

I created another vision board when I decided to make a big career move, leave my job and study full time. As much as I wanted to follow my passion and become a holistic nutritional consultant, I was finding it difficult to be a student again, get organised and stay focused. Enter the vision board. I have been working with the theory of laws of attraction for many years to help support me in my challenges and fitness goals.

What is a vision board? A vision board is a very powerful tool that involves a collection of pictures and words that represent your dreams and goals. The idea behind it is that when you surround yourself with images of how you want to feel, who you want to become, what you want to achieve, your life changes to match those images and desires. Basically, you are setting an intention for what you want with the support of images that resonate with your goals.

As you read this you might be saying to yourself that it all sounds a bit bogus. Well, think again. Research shows that vision boards are indeed, very effective. Just ask Jim Carey, Kellan Lutz, Ellen DeGeneres, Katy Perry, John Assaraf, Oprah, or Lucinda Cross, as they, and many other famous and highly successful people, have reported amazing success with this method. Olympic athletes are also known to create vision boards to help improve their performance. Jack Canfield, the author of the “Chicken Soup For The Soul” book series, is a big believer in the power of vision boards. Canfield has said that “Creating a vision board is probably one of the most valuable visualization tools available to you.”

So, where do you begin? First you'll need scissors, tape or glue, old magazines, printed images, and a large sheet of paper, bristol board, or a bulletin board. Start by writing down what you want to achieve. It could be improved health, more time for yourself, a relationship, financial independence, a new career, a vacation, a project you want to finish, etc. Search the Internet and go through magazines. Choose words and pictures that correspond with your goals such as wellness, happiness, joy, laughter, peace, prosperity, love, wisdom, and time. If you can imagine it, it can be part of your vision board and it can become your reality. Collect a stack of images, phrases and words. Go through the images and begin to lay your favourites on the board. Use your intuition, and as you lay the pictures on the board, you’ll get a sense how you want the board to look. You might assign a theme to each corner of the board, such as health, job, spirituality, relationships, or it may just be that the images want to go all over the place. Attach everything onto the board. You can colour on it, or write words with markers...it's your board, so design it which ever way you like. A very powerful step is to leave space in the very center of your vision board for a fantastic photo of yourself where you look radiant and happy.

Once you've created your board, it's important to look at it several times throughout the day, so hang it in a place where you will see it most often. Take note of changes in your life that reflect progress toward the goals you have represented on your board. As things begin to materialise, take the pictures/words off and put them in a box. This will become your box of accomplishments that you can reflect upon often.

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The entire contents of this website is based upon the opinions of JANICE INSPIRING CHANGE. The information herewith is NOT intended as medical advice, nor is it intended to replace the care of a medical doctor or other health care professional. The content is not intended to diagnose or treat diseases. Always consult with your primary care physician or for all diagnosis and treatment of any disease or condition, for medication or medical advice as well as before changing your health care regimen.

(What motivates me to prioritize my health, and how do I make it work. Part 2)

Is it possible to eat healthy these days? I believe it is, and it’s not as difficult as one might think to live a healthier lifestyle. Sure, it takes some thought and effort, but I sum it up to doing the best we can with what we have, in the area in which we live.

When I consider my diet today, it looks nothing like it did 20 years ago; thank goodness, as my staple food was, admittedly, potatoe chips! Change doesn’t happen overnight; it’s a work in progress, and as I learn more about food and my environment, I constantly tweak my choices. I also adapt to my surroundings and make adjustments according to what’s available. When I moved to from Nova Scotia to Qatar, I quickly realized that I had to think outside the box, try new brands, read labels and ask the local folk about the produce that was available to me. With my interest in cooking, it was exciting to try fruits and vegetables I’d never heard of, experiment with spices that I had only read about, and taste dishes of which the ingredients had to be identified by the chef. Being a frugal shopper, I was happy to sample local products, which were a fraction of the cost of the imported and well known varieties.

I think, as a whole, we have become wiser to the relationship food and the environment has on our health and wellbeing. We are making smarter and more informed decisions before filling our grocery carts. With the Internet at our fingertips, we have the opportunity to learn about food; it’s benefits, how it’s grown, and the process it goes through before reaching our tables. Equally, the contradictive information out there can be mind boggling and it can leave us not knowing what to believe. It's up to us to dig a little deeper to find factual information so that we can make informed decisions about what we put into our bodies.

So, how to get started? We are all different and what works for one person, doesn’t necessarily work for another. Our eating habits stem from childhood and we have emotional attachments to food, cultural traditions, as well as family and social influences. The first thing we need is the desire to change. If we truly want to start living a healthier life style we will. I honestly think it’s that simple and with that frame of mind we will start moving toward our goals. We’ll become more inquisitive and selective of our food choices, and, as we learn more about the how food fuels our bodies, we will desire fresh produce over denatured food. When, one morning, we wake up and realise that we feel better, have more energy, as well as a more positive outlook, we will be motivated to continually improve upon our current choices.

Lack of energy, aches and pains, digestive complaints, illness and disease, are telling signs that the body is not in balance. It's up to us to pay attention to the warnings that the body is unsatisfied with our lifestyle choices. I think, deep down, most of us beleive that natural, whole food is what the body requires for optimal performance. As John Robbins, author of Healthy at 100, writes “We all have the tools to live longer lives, and to remain active, productive, and resourceful until the very end.”

This is Janice, inspiring change

P.S. Summer is over and September is all about fresh starts, new schedules and routines. Click here for your free Developing Healthy Habits guide and start living your healthier lifestyle today!

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The entire contents of this website is based upon the opinions of JANICE INSPIRING CHANGE. The information herewith is NOT intended as medical advice, nor is it intended to replace the care of a medical doctor or other health care professional. The content is not intended to diagnose or treat diseases. Always consult with your primary care physician or for all diagnosis and treatment of any disease or condition, for medication or medical advice as well as before changing your health care regimen.

Does heredity dictate our future? (What motivates me to prioritize my health, and how do I make it work. Part 1)

Any one who knew us could say that my mother and I were attached at the hip. In the last few years of my father’s life, when distance separated us, we spoke on the phone most every day. Sadly, I lost both of these wonderful people to cancer at ages 57 and 66. Much too young, I think!

When we look at our family history, most of us can list several ailments that have plagued our loved ones. Does heredity dictate our future? I don’t think it does. At least, I hope not! Surely, heredity plays somewhat of a role, but as many functional medicine specialists are currently proving, my predisposition is not necessarily my destiny.

More often than not, we are raised eating the same as the people in our household. Likewise, our tribe, if you will, guides our diet and lifestyle choices, and in turn, we tend to develop similar habits. Doesn’t it makes sense then, that we walk into comparable health issues? For example, research has proven that children of obese parents have an 80% chance of becoming obese themselves. This is a sad and staggering statistic! Some will still argue that it's inherited, but it appears to be largely due to food choices, eating habits, and the importance placed on physical activity. A study by the U.S. CDC (Centers for Disease Control and Prevention) states that "Genetic factors likely play some role in high blood pressure, heart disease, and other related conditions. However, it is also likely that people with a family history of heart disease share common environments...the risk can increase even more when heredity combines with unhealthy lifestyle choices, such as smoking cigarettes and eating an unhealthy diet." More and more, health organisations such as The Canadian Diabetes Association and the Mayo Clinic are reporting similar findings; that healthy living plays a major role in disease prevention.

I think it's well worth taking a look at food and lifestyle choices of our tribe before deciding that we are doomed for the same fate. Of greater interest to me as a nutritional consultant, is to study the lifestyle choices of people who have managed to avert the ailments of their relatives.

My health struggles started from a very young age, and it was only by making changes as an adult, that I began to understand that food played a direct role in my health. That was my “aha” moment! That was the moment when I began to connect the dots and realize that I do have some control over my destiny!

Just to be clear, I am in no way saying that I'm exempt from illness and disease, for, as we all know, there are no guarantees in life. I do, however, believe that I can reduce my odds by making better choices and by living a healthier lifestyle. My diet is nowhere near perfect, but it's 110% better than it's ever been. I have tons of energy to do the things I love to do, so, at the very least, I can feel great while trying to stave off disease.

It saddens me to hear people say that there is nothing they can do about their health, that it’s hereditary. As the saying goes “one reason people resist change is because they focus on what they have to give up, instead of what they have to gain.” I have a lot to gain!!

Welcome to my blog!

Everyone wants to feel great and be healthy! Well, it's not really all that complicated. I'll be sharing my knowledge, experience and opinion on health related matters to help you live a healthier lifestyle. But first, a little about me…

During my childhood and adolescence I was overweight and struggled with other health problems and emotional issues. In my late 30's, when I was teaching cosmetology, I suddenly noticed that it was difficult for me to hold my arms up long enough to demonstrate a haircut. Additionally, I couldn’t climb a flight of stairs without stopping a few times to allow the burning sensation in my legs to ease up, so I could continue. I finally had no choice but to stop working. After seeing countless doctors and having numerous tests, I was diagnosed with chronic fatigue syndrome. One "specialist" reported to my insurance company that I was simply lazy and just needed to exercise. Me? Lazy? I don’t think so!

I had hit a wall. I was sick and tired of being sick and tired! I knew that my body wasn't designed to feel this way and I was determined to become healthy.

Fortunately, I found a holistic practitioner who discovered that mercury poisoning was at the root of my problems (there were other problems too, but that's content for several other blogs). Finally, I had support and a plan in place. I realised that it wouldn't be easy, but it was either sink or swim (figuratively), and I was drowning fast! I grabbed onto the life line, and with determination, I rescued myself.

I was inspired to change my relationship with food, and boy did we have a great love affair! I immediately noticed major shifts in how my body functioned! It was then that I got my hands on as many health books as I could...and so began my wellness journey.

I’m living proof that it’s possible to turn your health around and my own challenges have led me to becoming a nutritional coach. I offer nutritional and lifestyle support for people, like me, who are trying to find answers to their health challenges; for those dealing with existing health conditions searching for a better quality of life; and for those looking to implement preventative measures to help ward off illness and disease, in order to live life to it's fullest.

I feel great and I have more energy now than I've ever had! In September 2016 I took on the challenge of learning to swim (literally) and in April 2017 I completed my first triathlon. Not bad for a lazy person!

This is Janice, inspiring change

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The entire contents of this website is based upon the opinions of JANICE INSPIRING CHANGE. The information herewith is NOT intended as medical advice, nor is it intended to replace the care of a medical doctor or other health care professional. The content is not intended to diagnose or treat diseases. Always consult with your primary care physician or for all diagnosis and treatment of any disease or condition, for medication or medical advice as well as before changing your health care regimen.

The entire contents of this website are based upon the opinions of JANICE INSPIRING CHANGE HOLISTIC NUTRITION. The information on this website is NOT intended as medical advice, nor is it intended to replace the care of a health care professional. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician for all diagnosis and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.